Many are sure that just proper nutrition and unhurried walks are enough for an ideal figure. Let’s figure out if this is so, together with an expert.
The passion for a healthy lifestyle, diet and exercise led us to the fact that we are all hooked on fitness trackers. We check the number of steps taken, kilometers and calories burned (according to research by American scientists, a person spends up to 300 calories per hour of walking). Based on the data obtained, some people decide that walking can easily replace sports, because it is also a physical activity that can keep the body in shape, as well as improve well-being.
Wday.ru figured out whether walking can replace training and how to walk correctly to lose weight.
Master trainer of the federal chain of fitness clubs X-Fit.
Walking is an excellent form of cardio exercise, and it has practically no contraindications. After all, even if the shock load in the form of running is contraindicated for you, walking is absolutely safe, provided that you have correctly selected shoes and terrain. For example, walking on asphalt or hard concrete can lead to accumulated injuries. But the shock-absorbing surface of the treadmill, rubberized street tracks, grass, sandy paths in the park are a great place for a brisk walk.
How to lose weight by walking
In order to reduce body fat, several conditions are necessary – a balanced diet and proper exercise. As training in this case, you can choose intense interval training 2-3 times a week or uniform aerobic long training 5-6 times a week. Under “uniform” is meant continuous training in one heart rate zone 60-70% of the maximum heart rate (heart rate), long – from 40 minutes to 1,5 hours. And brisk walking is ideal in this case.
The main thing is to comply with the condition 60-70% of the maximum heart rate. To do this, you need to control your heart rate and adjust the load depending on the indicators.
There are several ways to change the load:
· Increase in speed – it is obvious that the faster you move, the higher your heart rate;
· The angle of the treadmill or the relief of an open area. If you go uphill, the load increases. Cross-country walking is called terrenkur, and was created by a German, Dr. Ertel;
· Connection of hands. In this embodiment, Nordic walking is an excellent increase in load. When hands are actively involved in the work due to imitation of skis. To do this, you need to use special ski poles and when walking, not just swing them, but actively push through, as if pushing off the ground;
· The use of weighting agents will also increase the energy consumption of the body. As a weighting agent, dumbbells can be used, which can either be simply carried in your hands, or you can do simple exercises (for example, lift one by one up or to the side). Another option is leg weights, which are fixed on the ankle, such weights will increase muscle strength, and also engage the abdominal muscles.
Also remember that brisk walking is aerobic exerciseTherefore, the necessary and extremely important conditions are the availability of fresh air and comfortable “breathable” clothing. Experiments with dense raincoat fabrics and films are fraught with problems of the cardiovascular system.